Guide Of Biceps Workout For Gym freaks and beginners
Starting gym fitness can be exciting
and overwhelming for some. There are many numbers of exercises for developing
big biceps muscles. Gym freaks and beginners sometimes find it difficult to get
good results.
Here is the full guide for biceps
workouts for gym beginners and gym freaks.
Benefits of Biceps training
1. Build Muscular strength
For gym beginners, biceps training is one of
the effective ways to build muscle strength Exercises like hammer curls help
you to build strength of the biceps brachii, which is the main part of the arm. An increase in biceps strength helps in everyday tasks and prevents injuries.
2. Improved our
whole body image
One of the best benefits of biceps training is
that it improves our body appearance and can improve our motivation and self-confidence
3. Better
Joint Health
Biceps training helps us to strengthen around
the elbow making the joints strong and providing strength. Joint health is also
important for our health and fitness because it prevents us from unwanted
injuries, especially for beginners. Biceps training puts stress on the elbow
which makes our joint health which prevents injuries from daily tasks.
4. Burn more
calories
Doing biceps training helps in
boosting your metabolic rate. This means that you burn way more calories than other
cardio exercises which helps gain good health and fitness.
5. Boosted
Mental Health
Physical exercises such as gym workouts not only
improve our physical health and fitness but also create good moods because
during workouts we release dopamine and other happy hormones which helps in
reducing stress and anxiety.
Basic things
to remember when you are starting biceps training
A proper warm-up
A proper warm-up helps your body and joints get ready for the workout, it is important because it prevents us from unnecessary injuries which can destroy our self-esteem. Take 15 minutes for a proper warm-up.
Basics exercises
Focus on the basic exercises like
hummer curls and barbell curls focus on building a proper movement for maximum
results
Consistency is always the key
factor
It is only through constant efforts and discipline that you can have good muscular health, by doing biceps training 2 to 3 times a week you can definitely develop good health and fitness.
Biceps workout at home
If you can’t afford to go to the gym or don’t have sufficient types of equipment then these are the few exercises that you can do for better biceps
health and fitness
1. Chin up
Chin-ups merely focus on the back and triceps but they
are also very useful for hardcore biceps workouts. You always need a
horizontal bar to hold your back.
1.
Stand behind the bars, and grip the bar with underhand on the bar. Allow yourself to hand on the bar with your feet crossed.
2.
Squeeze yourself with
the shoulders and elbow bent and try to push yourself up the bar
3.
Pause for the moment
and come back to a normal position
2. Wide-lifted biceps curl
For
this exercise, you don’t need any weights or equipment but you need home
products like a bottle or any other thing.
1. Stand
straight with legs apart Lift the arm out to the shoulder and bend your elbows
facing inwards
2. Straight
your arm to normal with arms inwards
3. Do 2 to 3 reps
3. Hammer curl
For this, you will need a dumbbell
1. Stand straight with the dumbbell on both hands feet should be apart. Palms should be inwards
2 . Bend your right elbow
and start lifting your hand to your shoulder. The dumbbell should be vertical not should
not be swinging
3. After doing this you
should squeeze your shoulder and lower your arm
4. Do
the same thing with the right hand.
Biceps workout for beginners
1. Shoulder tapping biceps curl
This is very easy to do exercise and you don’t need any equipment to
do this.
1.
Stand with shoulders and
feet apart and arms should be your sides
2.
Lift both hands above
shoulders and try to touch elbows to shoulders .arms should be inwards
3.
Slowly extend your
elbows out to your shoulders.
4.
Bend your elbow to touch
your shoulders again.
5.
Do 3 to 4 sets of this.
Focus on slow, proper movement for maximum results.
2.
Resistance band
rotation exercises
1. kneel down on the floor making two of your feet touching the floor and your back should be straight.
2 Hold your resistance
band in your arms with an underarm grip
3.
Keep bending elbows at
your sides and pull the band outwards.
4 Release the band and get
back to the normal position.
5.
Do 3 to 5 sets of this.
shop high-quality dumbells and barbells
For these workouts, you need dumbells and a resistance band
To shop dumbells
visit my blog on squats
Conclusion
Doing well-planned biceps
training is very beneficial for us in having good health and fitness it also
offers good metabolic benefits. For the new gym beginners, it is one of the best
ways to start their health and fitness revolution with the biceps workouts.
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